Name: Playbook - Sophie Grace Holmes - 1000 rep core workout
Uploaded: 2021-03-29T09:37:25.712Z
Duration: 30 min
Description: 1000 rep core workout

10 reps 10 rounds 

Russian twist
Leg raises
Reverse crunch
Crunches
Jackknife 
Commando
Walk out
Single leg jack knife
Shoot through
Cherry bomb

*optional weights!*

You v The clock

How fast can you go?

Ensure all exercises are executed with correct form core speed - note down your time and re challenge yourself in a week or two!!

Let me know how you get on!

- Sit on the floor and lean back until your back is at 45 degrees
- Rotate the weight from on side to the other
- Keep your core engaged

Russian twist

- Lay on the floor with your hands by your sides
- Raise your legs until you reach 90 degrees
- Come down in a controlled motion without touching the floor
- Keep your abs engaged

Leg raise

- Start with your legs at 90 degrees and your lower back against the floor
- Place your hands by your head
- Bring your shoulder off the floor squeezing your abs
- Come down in a slow controlled motion

Crunch

Reverse Crunch

- Lay on the ground
- Bring your upper body up and knees up at the same time
- Meet in the middle
- Keep your core engaged

Jackknife

- Start in a plank position with your hands directly underneath your shoulder
- Bring one forearm to the ground
- Repeat on the opposite side
- Keep your core tight throughout the movement

Commando

- Place your hands in front of you with your legs extended
- Walk your self out all the way to a high plank position
- Walk back to the initial position keeping your core tight

Walkout

- Lay on the floor face up
- Bring your upper body up
- Brint your knee up and have them meet with your upper body in the middle 
- Keep your core tight

SIngle Leg Jackknife

- Start with your hands and feet on the floor with your legs bent
- Rotate your body taking your hand off the floor
- Bring your opposite leg through 
- Keep your core engaged

Shoot through

Focus here on exploding your arms and legs out as fast as possible then bringing your knees back to chest nice and tightly before doing the next rep

Cherry 🍒 Bomb

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1000 rep core workout

It was so good! The last emom was a little confusing - I wasn’t sure was the 1 rep clean and jerk meant but I modified!:)

Katie

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Whew that was tough! Haha but so good! Fun to workout WITH you! Love the energy :)

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